CrossFit Malibu, Virtually- Saturday 9am Recorded Session
CrossFit Malibu, Virtually- YOGA with Maria 4pm Recorded Session
Complete as many repetitions as possible in 20 minutes of:
1 Turkish get up, 2 burpee box jump over, 3 box dip,
2 Turkish get up, 4 burpee box jump over, 6 box dip,
3 Turkish get up, 6 burpee box jump over, 9 box dip,
Post total number of repetitions
Rx = 50/35# DB; 20/16” box
The Turkish get ups should feel moderately heavy and require focus each rep; the burpee box jump overs will get your heart rate up; and the dips will be a challenge while still allowing your heart rate to slow down before the TGUs. Work hard for 20 minutes. Obviously this is no sprint, nevertheless, you’ll be breathing heavy the whole time. I encourage you to find a pace and that you can keep steady for the whole 20 minutes.
General Warm Up
Start with some windmills and stretch the sides of the body. Go for some leg swings, some Simon shuffle, some leg swipes, and then some reverse step lunges. Walk out into plank, go for 10 push ups, and then push back to down dog. Spend a minute peddling out your feet before lowering your chest and then going for 10 scorpions. While we’re on the ground, roll over for some iron crosses, followed by 10 slow glute-bridges.
Specific Warm up
Take a few jumps up in weight to find your heavy DB or KB for the TGUs. Make sure you feel stable in each position of the TGU and keep staring at the weight over head. When you feel a little sweaty from the TGUs, grab a low box for some step ups, some box jumps, and then step away from your box for some broad jumps. Tuck your knees higher than usual! Now, do the same OVER your box. Land gracefully before taking your chest to the ground for a burpee. Now, jump over the box again. If all of your boxes are too high, consider using a medicine ball or something like that to jump over during the workout. Keep your box out for some dips. Take your feet far in front of you, lower down so that your elbows are at or above your shoulders and then drive up. Remember to keep your hips high. If these are too easy, consider elevating your feet. Let’s get in one practice round so you can get the feel of it. 1 TGU, 2 burpee box jump overs, and 3 dips. This should take you somewhere around 1-1:30 minutes.
Notice the pattern. Suppose you can do the first round in about a minute… if you maintain that pace, you will get in to the round of 6 TGUs, 12 burpee box jump overs, and 18 box dips by the 20 minute mark. Pacing will be critical today. Don’t go out too fast. Stability is key for the TGUs today. As for the burpee box jump overs, make your transitions quick. Take 1 or 2 breaths between each rep, and make sure your box height doesn’t put you at risk of missing the jump. As I said, find your pace and check back with the clock periodically to keep yourself accountable.
Spend some time rolling out the calves, hamstrings, glutes, and quads. Work the upper body as well: the lats and upper back especially.